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Explanation. Get into a half squat position and explode upwards into a vertical jump. When in mid-air spin in a 180-degree motion and land softly back into a half squat. Once you’re back in the half squat position perform the exercise again.
Split Jump Lunge. This is ideal for strengthening muscles in the quads, glutes, hips and hamstrings. This exercise should be done working towards full range of motion going into the lunge part of the jump. Assume a squatting lunge position, with one-foot forward and the other behind you.
This Volleyball Jump Training drill could be done with a set of dumbbells, a kettlebell/s or even a barbell. That depends on what you want to get out of the workout. You could perform this drill by lifting a kettlebell off the ground, while extending from a 90 degree squat position and then lowering yourself in a squat position again while placing that kettlebell back on the ground.
Jumping rope is a great workout for a volleyball player. It focuses on foot speed, coordination, timing, and leg strength. When you are doing this, the biggest key to jumping rope and improving your vertical is keep on your toes the entire time. You will have the best results if you do not let your heel touch the ground while jump roping.
More Volleyball Jump Training Workouts images
Light jog for 5 minutes. Jump rope or Jumping jacks for 3-5 minutes. 3 sets of 16 reps of lunges (body weight) Slow motion Squats – 4 sets, 12 reps – 1 minute rest. Tuck Jumps – 4 sets, 8 reps – 2 minutes rest. Alternating Jump Lunges – 4 sets, 10 reps – 1 minute 30 seconds rest.
Vertical speed and power is different than horizontal speed and power. For example, if you want to get up high, more focus should be spent on jump training to increase vertical power. Standing vertical jumps, Single leg vertical jumps, tuck jumps, and depth jumps are key exercises toimprove volleyball jumping power.
Plyometric exercises increase strength and explosive speed, while reducing reaction time. Volleyball plyometrics will help you move faster on the court, and jump higher at the net. Leg Plyometrics Exercises are going to be a huge asset to your volleyball training plan. Doing the exercises regularly can help you gain the vertical jump to be a better blocker and hitter, and can also make you a better defensive player because you will have the speed and agility to cover more of the court.